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Post by chanman83 on Nov 13, 2006 21:23:16 GMT -5
With competition over, I don't have a off season so to speak but a mid-season. My goals is to stay under 190 and to work on my chest development, delts, and back. New journal, New workouts, same attitude, same mind set. Time to kick some major Weights ASS!!!!
-UNDERHAND GRIP PULLDOWN...1 X 13-15, 1 X 10-12, 1 X 7-9 170 x 13 180 x 10 Tough 180 x 8 Tough!
-UNDERHAND GRIP BB BENT ROW...1 X 13-15, 1 X 10-12, 1 X 7-9 155 x 13 165 x 10 165 x 8
-WG PULLDOWN...1 X 13-15, 1 X 10-12 45 + 10 x 13 45 + 2 (10s) x 9 -CG SEATED ONE ARM HAMMER ROW...1 X 10-12, 1 X 7-9 3 (45s) 25 x 11 3 (45s) 35 x 10 -HYPEREXTENSIONS...1 X 16-20, 1 X 13-15 25 + bw x 20 35 bw x 15 BUURRRNNN!!!!! -PARTIAL RACK DEADS (PULLING FROM JUST BELOW KNEES)...1 X 10-12, 1 X 7-9 315 x 11 315 x 8 -SEATED CALF...1 X 16-20, 1 X 13-15 45 + 25 x 18 2 (45) x 14 -TOES OUT CALF PRESS...1 X 10-12, 1 X 7-9 5 (45) x 11 6 + 25 x 8
after a week off of the gym I was soooooo eager to come back. All I could think about was how more badass I'm going to be in 2007. All I had to say is I'M BACK BABY and I'M TAKING NAMES!!
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Post by Hoopie on Nov 13, 2006 23:07:28 GMT -5
AWESOMe attitude Andrew! 2007 gonna rock buddy! now its time to grow and grow big!
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Post by mrky03 on Nov 14, 2006 19:44:50 GMT -5
Call Andrew Mr. INTENSITY! Thats the attitude buddy!
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Post by chanman83 on Nov 15, 2006 9:05:09 GMT -5
Workout from last night
-BENCH PRESS...3 X 7-9 225 x 9 245 x 7 245 x 7 -HAMMER INCLINE PRESS...3 X 10-12 2 (45s) x 11 2 (45s) x 10 2 (45s) x 10 -HIGH INCLINE FLYE (2 LEVELS ABOVE LOWEST INC)...3 X 13-15 55 x 13 55 x 13 (tough) 50 x 13 -CABLE CROSSOVER...3 X 16-20 50 x 20 60 x 16 60 x 16 -HANGING STRAIGHT LEG RAISE...1 X 16-20, 1 X 13-15 BW 20 (BURRRNN!!) bw x 14 -CABLE CRUNCH...1 X 10-12, 1 X 7-9 130 x 11 145 x 8
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Post by RUBICON19 on Nov 15, 2006 9:08:45 GMT -5
Whats the plan to bring the chest up? I've been working on mine since last spring..
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Post by chanman83 on Nov 15, 2006 9:29:55 GMT -5
Whats the plan to bring the chest up? I've been working on mine since last spring.. Eric has me doing couple more set and I've been working HARD on better muscle to mind connections too. Trying to squeeze with each rep.
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Post by RUBICON19 on Nov 15, 2006 10:00:47 GMT -5
Whats the plan to bring the chest up? I've been working on mine since last spring.. Eric has me doing couple more set and I've been working HARD on better muscle to mind connections too. Trying to squeeze with each rep. Good stuff. Good luck with it
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Post by mrky03 on Nov 15, 2006 19:22:59 GMT -5
Looking good Andrew! That was one heck of a chest workout! I like how you actually stick with the rep ranges that you're supposed to do in p/rr/s.
By the way, I'm really liking this workout system.
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Post by chanman83 on Nov 15, 2006 19:26:00 GMT -5
Looking good Andrew! That was one heck of a chest workout! I like how you actually stick with the rep ranges that you're supposed to do in p/rr/s. By the way, I'm really liking this workout system. Hey Joel thats great. I hope you grow like no tommorrow. I'm with you as I was a bit hesitant at first but then with Eric's help I began to grow and I've enjoyed great results so far. My chest thanks that workout too for its SOOOORRREEEEE!!!
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Post by chanman83 on Nov 17, 2006 9:07:03 GMT -5
-LEG EXTENSION...3 X 7-9 195 x 10 210 x 9 225 x 8 -HACK SQUATS (WIDE STANCE, TOES SLIGHTLY OUT)...3 X 10-12 4 plates x 11 4 plates x 10 4 plates x 10 -LEG PRESS (VERY CLOSE STANCE, FEET STRAIGHT)...3 X 13-15 5 plates x 15 6 x 13 6 x 13 OMG... HELLO!!! major pump! -WALKING BB LUNGE...1 X 16-20 STEPS PER LEG 95 x 20 (WOAH!!! HAHA YEAH.. LIGHWEIGHT!!) -SEATED LEG CURL...2 X 7-9 120 x 9 135 x 8 -STIFF DEADLIFT...2 X 10-12 *use 25s for better ROM 3 x 10 3 x 10 -SINGLE LEG LYING LEG CURL...2 X 13-15 30 x 15 30 + 2 x 13 -ADDUCTION MACHINE...2 X 16-20 140 x 19 150 x 13 , 130 x 4 hahah i soo hate that maachine.. haha in a good way
I LOOOVEEE LEG DAY!
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Post by hossjob on Nov 17, 2006 9:11:00 GMT -5
Is that leg day a sick joke? Just wnated to know. I looked at those walking lunges for 20 reps after the leg ext, hacks, and leg presses and I threw up a little in my mouth!~
hahaha - SICK stuff man SICK stuff!
Hey, pm me one of the websites you've designed.
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Post by chanman83 on Nov 17, 2006 9:16:49 GMT -5
-STANDING SIDE LATERAL...2 X 7-9 30 x 9 30 x 8 -SEATED HAMMER OR MACHINE PRESS...2 X 10-12 210 x 12 220 x 12 -REVERSE REAR DELT FLYE MACHINE...2 X 13-15 120 x 14 120 x 13 -DB LYING LATERAL RAISE...2 X 16-20 20 x 17 20 x 16 -CG BB UPRIGHT ROW...1 X 10-12, 1 X 7-9 70 x 11 90 x 8 -SMITH BEHIND BACK SHRUG...1 X 13-15, 1 X 10-12 2 + 10 x 15 2 + 35 x 11 -STANDING CALF...1 X 10-12, 1 X 7-9 2 + 10 x 15 2 + 35 x 9 -CALF PRESS (SINGLE LEG)...1 X 16-20, 1 X 13-15 PER LEG 2 x 18 2 + 10 x 13 tough
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Post by Tim Wescott on Nov 17, 2006 13:16:16 GMT -5
Damn good training Chan!! #arockon6ha#
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Post by chanman83 on Nov 20, 2006 19:41:19 GMT -5
-RACK DEADS (JUST BELOW KNEES)...5 X 4-6 365 x 6 385 x 4 385 x 4 385 x 4 385 x 4 OMG.. my back.. haha FEELSSSS GREATO!! -WG WEIGHTED PULLUP...3 X 4-6 40db in legs + bw x 6 40db in legs + bw x 5 40db in legs + bw x 4 -CG SEATED CABLE ROW...3 X 4-6 180 x 7 190 x 6 200 x 4 -BB UNDERHAND GRIP BENT ROW...2 X 4-6 185 x 6 205 x 4 -ONE ARM DB ROW...2 X 4-6 110 x 5 120 x 4 -SEATED CALF...3 X 6-8 2 (45s) x 8 2 (45s) x 8 2 (45s) x 8 -CALF PRESS...2 X 6-8 5 (45s) x 8 6 (45s) x 7
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Post by TNA on Nov 20, 2006 20:47:53 GMT -5
Looking great Andrew! Keep focused brother.
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Post by Tim Wescott on Nov 20, 2006 21:31:34 GMT -5
Good one Andrew.....nice chins!! ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
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Post by RUBICON19 on Nov 20, 2006 21:40:31 GMT -5
Thats some BIG BACK work
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Post by chanman83 on Nov 20, 2006 23:18:49 GMT -5
hah your telling me randy.. those racks kicked my ass!! thanks. Nice to finally get back in the power ranges. Thanks Tim and Randy for stoping by. I'm excited to see how much GROWTH I can do this mid season.
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Post by chanman83 on Nov 21, 2006 10:04:50 GMT -5
-BB INCLINE PRESS...3 X 4-6 205 x 6 225 x 4 225 x 6 (spot 1) -WEIGHTED DIPS...3 X 4-6 2 (45s) x 6 2 (45s) x 5 2 (45s) x 5 -FLAT DB PRESS...3 X 4-6 110 x 6 120 x 5 120 x 5 *my gym only has up to 130s and some odd reason.. ONE of the 130s IS MISSING.. WTF! -INCLINE FLYE...3 X 4-6 70 x 7 80 x 6 80 x 5 -WEIGHTED INCLINE SIT-UP...2 X 10-12 20db + bw x 11 20db + bw x 10 -WEIGHTED SUPPORTED KNEE RAISE...2 X 10-12 20db + bw x 12 20db + bw x 11 (burrrn!!)
NICE chest.. TEARIN up dat chest ahah. ON a good note. I met a guy who also bodybuilds and we hit it off as if we were training partners for years. I now have someone to spot me and push me the extra mile on my workouts. He's a cool ass guy and we are gonna F up the gym together!
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Post by mrky03 on Nov 21, 2006 17:13:53 GMT -5
Lookin good Andrew! You're on your way to new heights!
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